Happiness vibes 😍 Get your photos posted in our account, apply for a feature visiting worlderunners.com 👉🏼the link is in our bio: @worlderunners. 😅 The pain you can feel today will transform in the power you will have tomorrow 💪🏻 (📷: @claudia_gallego) Follow @worlderunners for more.

Just finished a solid strength training session; spent a ton of time focusing on my core. Does it show!?!😂 On a serious note, I've been getting asked more and more lately about strength training during marathon specific training. I'm all for it! I spend a lot time strengthening my core and posterior chain (and the rest of my body of course). What about you?
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#run#runner#running#marathon#marathontraining#mindovermatterathlete#mmalpha

DID YOU KNOW, Weight-bearing exercise is a primary non-pharmacological strategy for increasing and maintaining BMD and geometry across the lifespan!?
Cause it is!
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BMD= Bone Mass Density
BMD is an objective snapshot of viewing the mineral density of your bones and bone health. •••
Our bone tissue is highly responsive to dynamic and high magnitude loading, high impact loading and resistance training!
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A recent meta-analysis study looking at 7 randomized controlled studies (higher level evidence) on the effects of exercise on BMD in PREmenopausal women and found SIGNIFICANT improvements in femoral neck and lumbar spine BMD were observed following weight- bearing exercise training such as: aerobic, strength and/or high impact for improving BMD at weight-bearing sites in premenopausal women.
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Specifically, a combination of high-impact loading and resistance training represent effective methods of optimising bone in the premenopausal years! •••
Majority of weight-bearing exercise interventions involved 2 or 3 days of training per week.
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For a review of the effects of exercise and bone, you can check out the ACSM Position Stand on Bone Health and Exercise.
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Mind you in the studies exercise was significantly helpful but not the only treatment used for training and recovery back to improved levels of health and function.
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The Female Athlete Triad is multifaceted-therefore the treatment should be too!!
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Members of the multidisciplinary team should include a physician, a sports dietitian (a registered dietitian, who preferably is a board certified specialist in sports diet- etics) and a mental health professional, if the athlete has disordered eating or a clinical eating disorder. Other members of the team may include an exercise physiologist, certified athletic trainer, physical therapist and medical consultants.
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For more information check out this article!

On November 17th, 2012, I earned my first All-American medal by placing 34th at the NCAA D1 Championships. I cried tears of joy the first time I held it in my hands. I wore it all day long and slept with it under my pillow. But two days later, exactly 6 years ago today, I was once again holding that medal and crying, only that time they weren’t tears of joy. As I cried, I posted on Facebook the lyrics from the Scrubs theme song that so perfectly and hauntingly described how I felt in that moment: “You’ve crossed the finish line. Won the race but lost your mind. Was it worth it after all?” Somewhere between it being draped around my neck to the sound of cheers and applause to me holding it in silence alone in my bedroom, that medal stopped being a symbol of everything I had won, and instead became a symbol of everything I had lost. Yes, I had achieved my big goal - I was, and would forever be, an NCAA D1 All-American - but it had come at an enormous cost. In my pursuit for that medal, and the perfection I thought I needed to achieve in order to earn it, I had lost myself. I stopped spending time with my friends. I stopped eating things I enjoyed. I stopped doing things simply because they made me happy, and instead forced myself to do only that which I thought would make me successful. In truth, I stopped really living my life. ••• I am often guilty of looking back on my accomplishments with rose-tinted glasses. Today, thanks to a simple @timehop, those glasses were removed, and for that I am incredibly grateful. As hard as it is to remember and relive the painful parts of my past, I know that doing so is the only way I can protect myself repeating those same mistakes in the future. #crosscountry#medalmonday#runnerslife#runnersofinstagram#runtoinspire#marathon#xc#runner#running#run#runnergirl#reflect#runnerscommunity#runnersworld#runhappy#runspiration#medal#allamerican#runningaddict#instarunners

Never miss a Monday right! I’m kicking off this Monday with a ✨GIVEAWAY✨ from @belcorva_clothing! These are my favorite workout pants! I actually won this pair from a giveaway last year and fell in love with them! They have several great styles and colors to choose from! Today I’m giving away $25 toward the purchase of any pair at @belcorva_clothing!
To enter simply follow @belcorva_clothing and @coltswish and tag a friend in the comments! Drawing will take place on Thanksgiving Day! In the meantime if you want to order you can use code COLTSWISH10 for 10% off! #giveaway

Y’all 😯😯😯. I almost ran 5 miles! My mind is blown 🤯. Farthest run ever. I’ve been inspiring myself to run by saying “David Goggins runs AT LEAST an hour and a half a day.” And after my two runs today I ran at least an hour. Wow, just wow.

Hi ladies!! Here’s our next giveaway and something many of you suggested! @zealiosskincare has been kind enough to gift a winner AND a friend 2 Sun Barrier’s and 2 Betwixt.
Here’s how to enter....
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🧴Follow @zealiosskincare
🧴Follow @inspiringwomenrunners
🧴Tag a friend who would benefit from these two products
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Winner picked Wednesday 11/21 at 5:00 PST
Open to US residents only
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This promotion is in no way sponsored, endorsed or administered by, or associated with Instagram

Are you ready to run? Registration is open for the 2019 Cupid’s Chase! Get over to cupid.georgetown.org and sign up. 🏃 🏃‍♀️

1 36 minutes ago

How do you prep for the holidays?! For me, I gotta sweat! I love going into Thanksgiving knowing I worked hard and It’s ok if I want that second (or third) helping 🤪! I’ve got some extra challenges for you so come ready to work!
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Annnnd this is my last full week of classes until I give the legs a break and head to Cali to take on another 26.2! 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️
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SEND ME OFF WITH THOSE POSITIVE VIBES!
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@recycle_studio
Tomorrow 6pm
👉🏼THANKSGIVING 8:30am (this class WILL sellout soon) SIGN UP NOW!
Friday POST-STUFF REBOOT 10am (also will sellout soon)!
Saturday 9:15am
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@mystryde
WEDNESDAY NIGHT ONLY: Pre- Thanksgiving Sweat sessions!!
PowerStryde @ 3:30
Endurance 45 @ 4:30

1 97 minutes ago

Big fist pump to all you crushing Monday!! AND an even bigger one to all you out there who are ready, but don't know where to start, scared to commit, or doubtful you can. I'm here to tell you YES YOU CAN! The holidays have so many things that can give us excuses to put our health on the back burner. We're busy, tired, overwhelmed, surrounded by food and drink, and money is tight.I have a proposition for ya. Instead of coasting through the holidays and saying you'll start with the new year, why don't you join me and beat the excuses this holiday season!? We start next Monday. The Monday after Thanksgiving. That gives us four weeks to #shapeupforSanta! Four weeks to lose a few pounds rather than gain a few. I'm taking the challenge on! Won't you join me?! Let's feel good at Christmas instead of sluggish. Energized to take on all the craziness of the holidays. Oh and you don't have to avoid all the treats! We just have to be mindful of what we eat and set aside just 2% of our day for physical activity. In the season of giving, gift yourself too this year! The gift of health. Plus this month the deals are unbelievable! What you get: 🌲A full year access to hundreds of workouts you can stream. There are several programs to choose from.
🌲Simple to follow meal plans with no crazy restrictions, no counting calories.
🌲A daily complete nutrition shake that helps me so much with those sugar cravings among many other things. 🌲An option to add pre and post workout supplements.
🌲An online accountability group to help encourage and support you in your goals
Comment with your favorite holiday emoji for more info or message me!!! Christmas is a time to give. Remember to give yourself your best while you are giving to everyone else!
#youvegotthis#finishthisyearstrong#dontwait#thetimeisnow#giftofhealth#homeworkouts#fitafter40#run#runner#momswwhorun#runstrong#momofthree#momofteens#coachswife#busybutblessed#schoolnurselife